Pumpkin Bootcamp

Warm Up

Rock Paper Scissors Sprint. Except once a client makes it around a full circuit, they must perform 5 frog squats (or 5 push ups or 5 spider lunges etc.) before continuing.

Partner Pumpkin Rounds

Have clients buddy up with someone of a similar fitness level. One partner does a strength exercise for 45 seconds while the other runs out to a cone and back. Each client gets a turn on each exercise.

Set the running cone around 20 metres away. When clients get back from the run they rest until it is their turn to exercise again.

Exercises:

MB Push Ups – Close grip for advanced clients, 1 hand on the ball for less advanced

Partner Pumpkin AMRAP

Taking it in turns, pairs complete as many rounds as possible of the following circuit as possible in 8 minutes (12 minutes for more of a challenge). One partner rests while the other completes the entire circuit,then they swap roles.

Circuit:

15 m Walking OH MB Lunge

20x Standing OH Presses

15 m Travelling Jump Squat with MB (swing MB/pumpkin as you jump)

For example:

Let’s take one pair of clients, John and Bruce.

John starts of resting. Bruce does 15m walking lunge with pumpkin overhead, then 20 pumpkin presses and then 15m of travelling pumpkin jump squats. Bruce then gives the pumpkin to John.

Bruce then has a rest while John runs through the circuit.

Bruce and John keep alternating until the 8 minutes is over.

Reduce reps/distance or increase round length if they are taking too long to swap.

If you are running a 60 minute bootcamp, add a second AMRAP round in. You can repeat the one above of use 3 new exercises like the one below.

Resources

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